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Run Clinic Recap

Posted: May 5, 2018

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At Farmgirlfit, one of the things we hold to be true is that we, as humans, were made to run. That we were all born with the ability to do so. Although sometimes it feels much harder than it seemingly should, or that it doesn’t come as “naturally” to some of us as to others.

Truth is, as with most things, there is a technique to it. We all have the ability, but there are ways to do it better, easier, faster. To do it safely and to minimize the chance of injury. AND, the good news is, much of it can be learned!

A couple weeks ago, we enlisted the help of fellow Farmgirlfit member and run coach, Miran McCash and her husband Clayton, clinic director of Therapeutic Associates Advantage South Hill Physical Therapy, to teach us some of that technique. We know not all of you could make it, and even those who did may want a little refresh. Their key pointers:

1. Start with a short and effective dynamic warm-up.

As with any type of exercise, it’s important to wake up your body before asking it to do anything too demanding or intense. Of course, we do this before every Grind, and it’s important to do so before going out for a run, especially if it’s a race, a long run, or a speed run. When incorporating stretching, be sure to include dynamic stretches (i.e. ones where you are moving) which are much more effective pre-workout than static ones. Find a printable version of their recommended warm-up, with pictures included: HERE

2. Build up your mileage slowly.

Yes, you probably could push your body right into a 5, 7 or 10 mile run, but is that smart?!? You know better. Depending on your goals (e.g. Training for a 5k, a 10k a Half Marathon, a Full, or just wanting to add occasional running into your workout routine), the specific amount of mileage and how often per week you run will vary. The important thing is to BE CONSISTENT (whether once a week, twice, 3 times, or 5 days a week), listen to your body and ease into it as you would with any other type of training.

3. Build your strength and stay balanced.

Some people believe that in order to be a “good” runner, you just need to run…which is partially true, you do need to do a certain amount of running, BUT there are also supplemental exercises and strength-training that can actually help improve your running faster than just running alone. As a strength-training studio, we believe this to our core at Farmgirlift! And there’s quite a bit of research to support that, even for elite runners. Even if you are working out with us a few times a week, you may {and likely should} supplement with some accessory exercises specific to YOU and the individual areas or muscles you need to strengthen to stay balanced overall. This is where a gait analysis, like the one Clayton performed during the clinic is particularly useful, to see how YOU run, and if you have any imbalances or inefficiencies. He performs this kind of service (with much more in-depth feedback and solutions) through his clinic, so feel free to get in touch! For now, you can find a printable version of the exercises we went through during our Run Clinic: HERE

4. Include a cooldown and stretch post-run.

After your run, is the time to focus on more static stretches (i.e. ones you hold for 0:30-2:00) and other techniques like rolling or “smashing” to try to increase mobility in any areas that might be particularly tight for you. For some it may be calves, hamstrings, hip flexors, mid-back, shoulders. It all depends on your body!